WARMUP
. 30 knee raises
. 10 push ups
TASK 1: STRENGTH
Superset for 4 rounds, Go every 2:30sec
A. 8 bench press
B. 3 Rope climbs
B. Superset for 4 rounds, Go every 2:30sec
. 8 one arm seated shoulder press
. 15 side lateral raises
TASK 2: CONDITIONING
90s on : 90s off X 5 rounds
. 20 wallballs
. 10 pushups
MAX PLANK in remaining time
TASK 3: CORE
. Dragon flags
5 sets, 5 reps
OR
. Leg raises
5 sets, 12 reps
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
